Boom goes the dynamite

[danzik17]

Kept saying I was gonna open up a journal as soon as I went to a trainer and learned to deadlift properly - well did that today and bam here it is. Trainer was Dax Baker in NYC btw, great guy I really recommend him if anyone is looking. Title is just something one of my friends says all the time, stuck in my head.

Age: 21
Height: 5' 9" or so
Weight: No idea, I go by the mirror.
Current Goal: Cut enough BF to have abs, absolute control of the body

First real post will be Monday which is my next workout, but for now I'll put down what I learned with Dax - no real weights to put down since we were going light to learn form.

Front Squats
Step-ups
SLDL
Deadlift
RDL
GHRs
Dynamic Stretching

 

[P-funk]

Cool stuff.

Definetly a thumbs up for Dax if anyone is in the area looking for a trainer. he is a good friend of mine and can teach the lifts well.

 

[danzik17]

Monday - 6/25/07

Push Day

30 second RI on all exercises, focus on perfect form and controlled movement

Lower Push: OH Squat - Bar 6,6,6 [Need to work on shoulder flexibility to do these properly. Anyone got some good stretches for that? Thinking of using a rod and having a buddy push back on it for me while I hold it.]

Horizontal Push: DB Bench Press - 50lb DBs 10,10,8

Lower Push: Leg Press - 340lbs + machine 10,10,10

Vertical Push: Standing Shoulder Press - 25lb DBs 10,8,8

Core Work: 1 minute plank, 15 leg ups, 1 minute plank, 20 crunches

 

[danzik17]

Wednesday - 6/27/07

Pull Day

30 second RI on all exercises, focus on perfect form and controlled movement

Started out with some dynamic stretching, about 4min worth

Lower Pull: Deadlift - 95lbs 10,10,10 Yea this is light, but I want to make sure my tendons and joints are used to the work before upping the weight.

Horizontal Pull: Bent Over Rows - 50lb DBs 10,10,10

Lower Pull: RDL - 95lbs 10,10,10

Vertical Pull: Rotating Sets of Pullups/Chinups - 6,6,4,2 God I was dead at this point

Cardio: 5 minutes walking, 6-7 on the bike at half intensity

 

[MeatZatk]

The "Boom goes the Dynamite" saying comes from Brian Wheeler (I think his name is), the announcer for the Portland Trailblazers. The local sports station always the cut of him saying that. Good luck with the training!

 

[britlifter]

Nice selection of exercises, Im sure you'll do well. All the best in reaching your goals!

 

[danzik17]

Saturday - 6/30/07

Push Day

30 second RI on all exercises, focus on perfect form and controlled movement

Started out with some dynamic stretching, about 4min worth

Lower Push: Back squat - 125lbs 10,10,10

Horizontal Push: Decline DB Press - 40lb DBs 10,10,10

Lower Push: Walking Lunges - 40lb DBs 3 walks about 30-40ft each

Vertical Push: Dips - bodyweight 10,8,6,4

Core Work: 1 minute left side plank, side to side leg lift things, 1 minute right side plank

Weak Point: Step Ups - bodyweight I have terrible balance, need to work on that a lot

Decided to move the workout to today instead of yesterday since I was pretty damn tired. Needed to happen anyway, next week is Tues/Thurs/Sat since my schedule is messed up due to July 4th.

britlifter + MeatZatk: Thanks!

 

[danzik17]

Monday - 7/02/07

Cardio

~20 minutes of sprinting/running half way around a parking lot, then walking/jogging the other half.


Goddamn I have no cardio capacity, I need to work on that. Anyone got some tips for that besides the obvious requirement of "keep running"?

 

[danzik17]

Tuesday - 7/03/07

Pull Day

30 second RI on all exercises

Lower Pull: Deadift - 115lbs 10,10,10

Horizontal Pull: Cable Rows - 120b DBs 10,10,8

Lower Pull: GHRs - 3,3,2 Damn calves kept cramping up on these for some reason, had to stop several times

Vertical Pull: Rotating sets of chinups/pullups - 6,6,6,4

Core Work: 1 minute plank, 20 leg ups, 1 minute plank, 25 crunches

 

[soxmuscle]

Boom Goes The Dynamite is a classic quote from a Ball St student who tried to fill in for his friend on the University television channel. He passes it to the man and...

YouTube - Boom Goes the Dynamite

 

[danzik17]

Friday - 7/06/07

Push Day

30 second RI on all exercises

Started out with some dynamic stretching, about 4min worth

Lower Push: Front Squat - 95lbs 10 Need to work on flexibility to do these comfortably. Switched to back squats.
Back squat - 175lbs 10,8

Horizontal Push: Bench Press - 135lbs, 10, 6, 4

Lower Push: Walking Lunges - 40lb DBs 3 walks about 30-40ft each

Vertical Push: Seated DB Presses - 25lb DBs 10,9,8

Accessory: Farmer's Walks 40lb DBs to grip failure

 

[danzik17]

Saturday - 7/07/07

Pull Day

30 second RI on all exercises

Started out with some dynamic stretching, about 4min worth

Lower Pull: Deadlifts - 135lbs 10,10,10

Horizontal Pull: Bent-Over BB Rows - 95lbs 10,10,10

Lower Pull: Reverse Hyper-Extension - bodyweight 10,10,10

Vertical Pull: Rotating Sets of chinups/pullups 6,6,6,6

Accessory: Just some step-ups to work on my balance a little

 

[danzik17]

Tuesday - 7/10/07

Cardio and Max Day

Started out with some dynamic stretching

3 reps 175lbs on bench press = ~185lbs max

On squats I found out my right leg is going to be a huge limiting factor due to it being shorter than my left, I need to see a P.T. about this ASAP. Let's just say my squat max could have ended up very, very badly since my right leg couldn't properly support the weight. I estimate that had it not given out, I could have done 225lbs at least twice.

Deadlifts I'm not going to max out on after seeing my squat, I would probably have a similar problem and it's not worth risking it.

10 min on the bike
5 min walking/jogging

Rest of the week is just straight cardio, then next week I start another 8 week program. Also going to make sure I talk to a P.T. ASAP.

 

[min0 lee]

 

[danzik17]

Monday - 7/16/07

Push Day

30-45 second RI on all exercises

Started out with some dynamic stretching, about 4min worth

Lower Push: Back Squats - 155lbs 10,10,9

Horizontal Push: DBBench Press - 50lb dbs, 10,10,6

Lower Push: Single Leg Presses - 205lbs 10,10,10 (each leg)

Vertical Push: Standing DB Presses - 25lb DBs 10,8,6

Core Work: None

The damn sports teams were in the gym monopolizing every piece of equipment - they were hovering around my squat rack like freaking vultures, couldn't go for water without one trying to take it over. So unfortunately I didn't get to do my new superset workout today - I'll make sure to go earlier next time to beat them there.

Despite that and the fact I didn't finish out all of my workout, goddamn amazing day in the gym. The reason for not finishing it was I had pushed myself so hard on the previous sets that I couldn't exert myself on the DB Presses or go upside down for planks without vomiting - trust me, I tried

 

[danzik17]

Also just want to rant on the dumbass sports teams. I was watching some of them doing squats in-between my sets, and I saw at least two of the players rounding their backs with more than 350lbs on the bar. What the fuck is wrong with these players, and more than that, what the fuck is wrong with the strength coach at my college for not calling that shit out while he is watching.

 

[danzik17]

Wednesday - 7/18/07

Pull Day

2 Supersets, roughly 5-10 seconds between sets, 2 minutes between supersets

Started out with some dynamic stretching, about 4min worth

Superset 1
Lower Pull: Deadlifts - 135lbs 10,10,10

Horizontal Pull: Cable Rows - 90lbs 10,10,10

Superset 2
Lower Pull: Single Leg Deadlifts - 30lb DBsx2 10,10,10 (each leg) These probably just ended up being lunges almost. Need to work on learning these.

Vertical Pull: Chinups 6,6,6

----------------------------------------------------------
Core Work: 1 minute plank, 20 leg ups, 1 minute plank, 15 crunches

First day of doing the new superset workout and goddamn it is brutal, at least for me (for now). Was incredibly spent at the end and on the verge of vomiting again. In other words, good day at the gym

 

[danzik17]

Friday - 7/20/07

Push Day

2 Supersets, roughly 5-10 seconds between sets, 2 minutes between supersets

Started out with some dynamic stretching, about 4min worth

Superset 1
Lower Push: Back Squats - 160lbs 10,7,7

Horizontal Push: Decline Dumbell Press - 40lb DBs 10,10,10

Superset 2
Lower Push: Pistols (Pole Supported) - 7,7,7 (each leg)

Vertical Push: Dips - 7,7,8

My legs are just beat to shit, felt like jello walking out of the gym. Looking forward to the weekend off to let them rest a bit.

 

[danzik17]

Monday - 7/23/07

Pull Day

2 Supersets, roughly 5-10 seconds between sets, 2 minutes between supersets

Started out with some dynamic stretching, about 4min worth

Superset 1
Lower Pull: Stiff Legged Deadlifts - 135lbs 10,10,7

Horizontal Pull: One Hand DB Rows - 50lb DBs 10,10,10 (each arm)

Superset 2
Lower Pull: GHRs I'm dropping these and replacing them with something else. I'm still not doing them right, and I would rather not waste time in the gym.

Vertical Pull: Chinups - 6,6,6

Core Work: Abs Frontal Focus - 1 minute plank, 20 leg ups, 1 minute plank, 20 crunches

 

[danzik17]

Wednesday - 7/25/07

Push Day

2 Supersets, roughly 5-10 seconds between sets, 2 minutes between supersets

Started out with some dynamic stretching, about 4min worth

Superset 1
Lower Push: Back Squats - 160lbs 10,9,7

Horizontal Push: Dumbell Bench Press - 50lb DBs 10,9,8

Superset 2
Lower Push: Step-Ups (bw) - 10,10,10 (each leg)

Vertical Push: Standing DB Press 30lb DBs - 6,6,4

 

[danzik17]

Friday - 7/12/07

Pull Day

2 Supersets, roughly 5-10 seconds between sets, 2 minutes between supersets

Started out with some dynamic stretching, about 4min worth

Superset 1
Lower Pull: Deadlifts - 135lbs 10,10,9

Horizontal Pull: One Arm DB Rows - 50lb DBs 10,10,10 (each arm)

Superset 2
Lower Pull: Single Leg Deadlifts - 30lb DBsx2 10,10,10 (each leg) Still don't really know how to do these but damn, whatever I'm doing is working my legs hard.

Vertical Pull: Pullups 6,6 Ran out of gas on the last set completely. Couldn't even hold onto the bar anymore. Been a long damn week.

 

[danzik17]

Monday - 7/30/07

Push Day

2 Supersets, roughly 5-10 seconds between sets, 2 minutes between supersets

Started out with some dynamic stretching, about 4min worth

Superset 1
Lower Push: Back Squats - 160lbs, 10,7,9

Horizontal Push: Bench Press - 135lbs 10,7,5

Superset 2
Lower Push: Single Leg Presses - 250lbs 10,10,10 (each leg)

Vertical Push: Dips - 10,7,0

Pretty decent day in the gym considering I was dragging ass going into it. After my left set of leg presses I was at the point of swallowing back some vomit, so I decided to skip the last set of dips and haul ass out of the gym in case I had to go. Came pretty damn close but didn't happen, my stomach did punish me for at least an hour though.

 

[danzik17]

Thursday - 7/02/07

Pull Day

2 Supersets, roughly 5-10 seconds between sets, 2 minutes between supersets

Started out with some dynamic stretching, about 4min worth

Superset 1
Lower Pull: Deadlifts - 135lbs 10,10,8

Horizontal Pull: Cable Rows - 100lbs 10,10,10

Superset 2
Lower Pull: Single Leg Deadlifts - 35lb DBsx2 10,10,10 (each leg)

Vertical Pull: Chinups 6,5,4 I didn't have the energy to bang out six on the last two sets, so the last rep on each set had a brutally slow negative

 

[danzik17]

Gah I've gotten really behind on entries, and I'm not even going to try and remember the exact number of reps/sets I did at every workout. I did finally finish moving to my new place though, so I can get back into the swing of things - having a single is fucking awesome.

Basically been doing the same thing as always with my dual supersets. Would have thought I would have conditioned myself to not get close to vomiting every workout by now but no idea, maybe it's something in my diet rather than the training.

Only other thing I have is that I switched to an old pair of walking shoes when I lift, and it made an amazing difference. There was way too much cushioning in the heels of the shoes I normally wear - it was way way easier to keep good form with the walking shoes on, most noticeably in the squats.

 

[danzik17]

Thursday - 8/16/07

Pull Day

2 Supersets, roughly 5-10 seconds between sets, 2 minutes between supersets

Started out with some dynamic stretching, about 4min worth

Superset 1
Lower Pull: Deadlifts - 1555lbs 10,10,10

Horizontal Pull: Cable Rows - 110lbs 10,10,10

Superset 2
Lower Pull: Leg Curls - 90lbs 10,10,7

Vertical Pull: Chinups 4 full + 3 half and pauses, 3 full and 2 halfs, 3 full slow negative on the last

----------------------------------------------------------
Core Work: 1 minute 20 second plank, 20 leg ups, 1 minute plank, 30 crunches

 

[MeatZatk]

Thursday - 8/16/07

Pull Day

2 Supersets, roughly 5-10 seconds between sets, 2 minutes between supersets

Started out with some dynamic stretching, about 4min worth

Superset 1
Lower Pull: Deadlifts - 1555lbs 10,10,10

Horizontal Pull: Cable Rows - 110lbs 10,10,10

Superset 2
Lower Pull: Leg Curls - 90lbs 10,10,7

Vertical Pull: Chinups 4 full + 3 half and pauses, 3 full and 2 halfs, 3 full slow negative on the last

----------------------------------------------------------
Core Work: 1 minute 20 second plank, 20 leg ups, 1 minute plank, 30 crunches

 

[danzik17]

I stand by my absurd claims.

 

[danzik17]

It's been far too long, and I've been slipping on my diet and training due to the stresses of school. Gotta start posting again and become accountable to myself.

Monday 10/08/2007

Warmup: None really One set of light squats and some shoulder rotations

Superset 1
Back Squat - 160lbs 3x10
Dumbell Press - 50lbs 3x8 (Ok not really, 10 first time and 7 with slow eccentrics on the last two)

Superset 2
Single Leg Press - 245lbs 3x10 each leg
Dips - 3x8 (Same as the press, I'm averaging these here)

Core:
Need to work on this badly. Only did 1 30 second plank and 2 sets of situps w/ 25lbs. Pretty horrible considering my norm was (2) 1 minute planks and 4 sets of situps just a month or so ago.

Diet:
Don't ask. I keep saying I'm going to rework it, but I just haven't done it, there isn't an excuse. The diet isn't terrible food wise, but I have no idea if I'm eating enough. This should probably be top priority, or right behind sleep.

 

[danzik17]

Friday 10/12/2007

Still not used to posting again and I forgot.

All I remember was Friday was not a good day in the gym, my form and balance were just off for a lot of exercises - I actually lost my balance doing squats on one of the reps.

 

[danzik17]

Time to revive this. I've been trying the blogs, but I guess not a lot of reading is done there right now.